If you really want to increase your fitness level here are the rules…
Taken from Maffetone’s Big Book of Endurance Training and Racing:
1. Subtract your age from 180.
2. Modify this number by selecting from among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times per week) for up to two years without any of the problems just mentioned, keep the number (180 – age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.
Stay within the 10 beats do not go lower or higher. The hard part is not going past your zone. Staying slower will actually help establish a baseline and then you can improve your heart rate conditioning. It will get frustrating but it will give you you a chance to practice patience and it does work!
What this does is stimulate the full spectrum of slow-twitch muscle fibers to rely on fat for fuel. Besides burning fat, it puts you in a recovery zone and helps improve heart and lungs, increased circulation, and better brain function. This also helps the joints, bones, ligaments, tendons, and muscles prevent injuries, avoiding chronic pain conditions in areas like the low back, knee, shoulder, wrist and neck.
Going slower to go faster Check it out.. “The Phil Maffetone Method”
In peace, health & with much love,
Certified Fitness Nutrition Specialist
Certified Personal Trainer
Thank you Edgar Romero for turning me on to this.